A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Are You Strength Training Hard Enough to Get Stronger? When we think about exercise, it is easy to focus on movement itself: taking a walk, stretching, doing a few light exercises, or staying generally active. All of those things matter. But when it
comes to building strength, protecting bone density, and maintaining independence, our muscles need something more specific. They need a reason to grow. Muscle growth does not happen by
accident. The body adapts when the muscles are challenged enough to create a response. In simple terms, the muscles need enough tension, effort, and consistency to say, “We need to get stronger for this.” So how do you know if you are working hard enough? With many of our clients, we use a general range of 8 to 10 repetitions for each strength exercise. By the end of those 8 to 10 repetitions, the exercise should feel very hard to complete with good form. You should feel like you could maybe do one or two more
repetitions, but not many more. If you finish all 10 repetitions and feel like you could easily keep going, the exercise may not be challenging enough to stimulate growth. That could mean the weight is too light, the band is too easy, the movement is too small, or the exercise needs to be progressed in some way. That does not mean exercise should be painful, unsafe, or extreme. Muscle fatigue is expected. Sharp pain, joint pain, dizziness, numbness, or feeling unsteady are signs to stop or modify. The goal
is to challenge the muscle, not to force the body through something it is not ready for. This matters for more than just muscle tone. Stronger muscles help support balance, walking, stairs, posture, joint protection, and fall prevention. They also place healthy stress on the bones, which is one of the reasons strength training is so important
for maintaining bone density as we age. And the benefits may go beyond the body. Research continues to show a relationship between strength training and brain health. Resistance training can support better blood flow, improved insulin sensitivity, reduced inflammation, and more confidence with movement — all of which matter for maintaining both
physical and cognitive function over time. The key is finding the right level of challenge. Too little effort may not create change. Too much, too soon can increase the risk of pain, compensation, or injury. A good strength program should be progressive, safe, and appropriate for your body. Your muscles are meant to work. And with the right kind of challenge, they can help you stay stronger, steadier, and more independent. Have a Wonderful Weekend!Kristen Nielsen |
I am excited to present at an event put on by the Care Patrol! I will be addressing practical
strategies to strengthen your bodies, brains, and balance! I would love for you to join me! The event will take place on July 23rd at 1:00. This event is free and includes food! If you would like more information and to RSVP, click HERE |
Thanks to a generous donation from one of our clients to "Give Em Heaven", we have partnered with Peak Pickleball to offer our Body, Brain & Balance class for adults 55+ at a reduced rate!!! This class is designed to help you improve strength, agility, balance, and confidence. You do not need to be a Peak Pickleball member—or a pickleball player—to participate. Along with the weekly class, participants receive a guided workout plan on their phone to use between classes. The workouts require only
simple, portable equipment, making them easy to complete at home or while traveling. The monthly cost is just $35 for Peak Pickleball members and $50 for non-members—a program valued at $145 per month. We're so thankful for the donation that makes this possible!!! Class options are Mondays at either 7:00 AM or 9:00 AM. We meet once a week for class, and you complete guided home workouts on your own throughout the rest of the week. Participants who consistently meet their weekly workout goals are eligible for prizes and recognition along the way! Join us for some fun!!!!! Email me at [email protected] for more information, and check out the class website HERE. High-Protein Egg Bake with Spinach, Feta, and Turkey SausageThis is easy to make ahead, reheats well, and includes lots of protein to help build muscle! Ingredients- 8 eggs
- 1 cup cottage cheese
- 1 cup cooked turkey sausage, crumbled
- 2 cups fresh spinach, chopped
- 1/2 cup
feta cheese
- 1/2 cup diced bell pepper
- 1/4 cup diced onion
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Optional: 1/4 cup shredded cheddar or mozzarella
DirectionsPreheat oven to 375°F. Grease an 8x8 or 9x9 baking dish. In a large bowl, whisk the eggs and cottage cheese
together. Stir in the turkey sausage, spinach, feta, bell pepper, onion, garlic powder, salt, and pepper. Pour the mixture into the baking dish. Top with shredded cheese if using. Bake for 30–35
minutes, or until the center is set and the edges are lightly golden. Let it cool for a few minutes before slicing. Why it's important to eat proteinStrength training gives your muscles the signal to grow, but protein helps provide the building blocks. This egg bake gives you a practical, make-ahead way to support muscle repair after exercise. Serving tip: Pair it with fruit or whole-grain toast for breakfast, or serve it with a salad for lunch. |
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